Warmup to training
weight and then perform as giant set. AMAP
(as many as possible) perform as many reps as possible in 20 sec then move
immediately into next exercise and then rest for 2 minutes after.
WORK HARD!!!!! Perform front laterals standing on one leg.
Keep abs tight. Side laterals use one leg only on the floor.
T-Bar position with elbow rotated out and upwards to increase load demand
on the back of the shoulders.

Cable Side Lateral

C

Reverse Pulls
(T-Bar)

C

Stretch

C

-

-

6

30 sec

Stretch out shoulder for 30 sec
and hold stretch then rest for 2 min and repeat.

Calves

DB Calve Raise

B

75%

AMAP

16

10 sec

20 sec

2 stage. Extension to mid point
then drive to full extension and hold. Lower in control. Use calve raise
board.

Stepper

B

65%

AMAP

20

10 sec

20 sec

Done this one before. Sprint hard
and extend toe explosively.

PM
Foot Speed

Ladder

C

*

AMAP

20

20 sec

20 sec

Lateral explosive
movements - "step out and crossover, toe into middle". Perform
as many as possible in 20 sec then rest for 20 sec. 20 ssets

Knee ups

C

*

AMAP

16

20 sec

20 sec

Knees-up and down on the spot as
fast as possible for 3 to 5 secs then sprint 5 to 8 steps and
repeat. 16 Sets

Day
107

Chest,
Back and Abs DAY 2

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Cardio Early AM

RUN
HILLS

30
minutes

Warmup
first and then sprint 10 secs up hill (on toes of course since the hill
will be steep. Walk back down for 30 sec. (return to starting point)
then repeat. You should get 20 sets. Wear your ankle and wrist weights
please. If no hill then use stair climber as follows: 1 min at 80, 30 sec
90, 20 sec 100, 10 sec 110, 20 sec 80, 10 sec 120 and 20 sec at 80 and so
on. Repeat for 120/80 for 20 minutes.

Stretch

Post workout
cool down

15 minutes

Diet

As per workout wheel

Supplements

Cardio
Early PM

Spinning Bike

Pre-workout

10 minute warmup

Chest

Bench Press

C

75%

AMAP

4

20 sec

3 min

Warmup to training
weight. Perform as many reps as you can in 20 secs. Immediately go into
next exercise and repeat procedure. These exercises are to be performed as
a giant set ending with a 30 sec pec stretch.

Cable Flyes

70%

AMAP

4

Cable Crossovers

50

AMAP

4

Close grip
pushups

BW

AMAP

4

Elbows against sides, hands under
shoulders. Wait 5 minutes after exercise to rest
before moving on.

Pec Stretch

-

-

4

30 sec

Hold stretch for 30 seconds then
take a 3 minute break. Then repeat 3 more sets.

Back

Narrow Chins

C

75%

AMAP

4

20 sec

3 min

Remember warm-up
sequence. In all chin exercises, lower to almost full extension and raise
body weight so that arms are pulled to below parallel position. PERFORM AS
MANY REPS AS POSSIBLE IN TIME ALLOTTED even if you can only do 1 or 2.

Wide Front Chins

75%

AMAP

4

20 sec

Pull
body weight up to chin level.

Pull overs

70%

15

4

*

Lying face up on
a bench, take a dumbbell between your index fingers and thumbs, slight
bend in the elbows, loer weight down past the top of your head (like skill
crushers or french press) until you feel a light stretch under the arms.
Exhale and bring weight back up over your forehead, inhale and lower.
Repeat for 15 reps.

Abs

Hanging Leg
Raise

B

70%

12-15

6

*

30 sec

Perform using
arm slings or leg raise stand.

Russian Twists

A

*

20

6

*

20 sec

Knees bent,
partner standing on toes for support. Three position Left side (45 degree
up and away from body), Mid (over head) and Right Side (45 degrees up and
away from body). Use abs to through ball or obliques (sides)

Standing
Side Throw

B

*

20

4

*

30 sec

Standing with
feet shoulder width apart holding on to 10-15 lb medicine ball, start with
ball to side and toss to partner, catch on return and rotate to opposite
side and throw back. Alternate side to side (counts as 1 rep) then rest.

Cardio

Bike
Ride

A

*

Ride bike for 10
minutes for cool down. Stretch out well after.

Evening Workout

Speed
Bag

-

-

8 x 2 minute
rounds with 20 sec rest between

Heavy
Bag

-

-

10 x 1 minute
rounds with 30 seconds rest between

Day
108

Biceps,
Triceps, Calves and Abs DAY 3

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Early
AM workout

Bike Ride

45
minutes

60% MHR

Stretch

Cool
down

15 minutes post run or ride

Diest as per wheel

Supplements

-

Cardio
Early PM workout

Spinning Bike

Warmup

10 minutes

Biceps

Bar Curls (a)

C

75%

AMAP

8

30 sec

2 min.

Warm-up to training
weight as before.

Zottman Curls

75%

AMAP

Cable Curls (high)

65%

20

Perform high cable curls for long
biceps head on one leg as before.
LINK The rest comes after the
second arm has been completed. (work L, work R, and then 20 sec rest)

Biceps (2)

B

65%

6

6

30
sec

30
sec

Keep elbows
locked against sides with wrist in wide position. Bend arms slightly so
that the biceps muscle is loaded. Hold in this position for 30 sec then
perform 5 curls in a row, rest and repeat for 6 sets.

Triceps

Cable Press

C

80%

AMAP

8

30 sec

2 min

Warm-up to training
weight as before. Perform as many reps in 30 secs that you can and
immediately go into the next exercise. Rem

Reverse Cable Press

70%

AMAP

DB Press

65%

AMAP

Perform this exercise sitting on a
core ball with one leg. Raise and lower weight alternately left and right.
Lower to stretch point. Keep abs tight and back straight.

Calves

Calve DB Raise

B

70%

12-15

10

*

30 sec

Perform using DBs and on
calve raise board using only one leg at a time.

Stepper Calve

B

*

20

20

*

20 sec

Using moderate tension perform 20
each leg, rest for 20 sec (slow light pace) and then sprint for 20, etc.

Toe Raise

Standing Toe Raise

B

BW

20

10

*

20 sec

Standing with heels on calve raise
board, pull toes up as high as possible and then lower to stretch. Hold at
top for 3 sec.

Abs

Twists

B

BW

20

8

*

30
sec

Knees bent,
partner standing on toes for support. Three position Left side (45 degree
up and away from body), Mid (over head) and Right Side (45 degrees up and
away from body). Use abs to through ball or obliques (sides)

Hang Leg Raise

B

BW

10

6

*

1 min

L-M-R position counts as one rep.
We have done these before.

Cable Cross
Twists

B

12
lb

12-15

10

*

30
sec

Standing with
feet spread apart bend upper body from hips at approx. 45 degrees. Have
cable handling in high position with palm down. If using right arm rotate
rt. shoulder upwards slightly with elbow in high position on top of arm.
Pull handle down and across your body (slap shot action) rotating
shoulders as you do so. Breathe out on exertion, in when raising weight.
Alternate left and right sides.

Evening Workout
Program

Shooting

Wrist shots

300-500 pucks.
100 high left and right alternating 50 a side. 100 low alternating 50 a
side left and right. 100 left side up and down. 100 right side up and
down. 100 round the clock. Hi left, Hi right, Low left, Low right and 5
hole.

Snap Shots

As above. Blade
speed snap (euro style) . Draw puck and fire.

Stick handling

Width (wide
position to full range using arms and elbow position and middle position
using wrists and fingers